7 Weeks Pregnant: What to Do This Week

Seven weeks pregnant is still very early, but there is plenty you can do right now to set yourself up well for the weeks ahead. From keeping on top of your supplements to knowing when to call your midwife, here is your practical guide to week 7.

Your Week 7 Checklist

• Keep taking folic acid (400 mcg daily) until at least the end of week 12. If you have not started yet, begin as soon as possible — it is never too late to start.
• Take a vitamin D supplement (10 mcg daily) throughout pregnancy. The NHS recommends this for all pregnant women.
• Avoid supplements containing vitamin A (retinol) in high doses, such as cod liver oil capsules — these can be harmful in early pregnancy.

Food and drink

• Cut out alcohol completely. No safe level has been established in pregnancy.
• Avoid high-mercury fish (shark, swordfish, marlin, raw shellfish), undercooked meat and eggs, unpasteurised cheeses, and pâté.
• Aim to stay well-hydrated — water, milk, and diluted fruit juice are all fine. Limit caffeine to under 200 mg per day (roughly one or two cups of instant coffee).

Admin steps to take now

• Register with a GP if you have not already done so — you need to be registered to be referred to maternity services.
• Contact your GP surgery or midwifery team to book your first midwife appointment, known as the booking appointment. This should happen between weeks 8 and 10, so do not delay.
• If you smoke, speak to your GP about free NHS stop-smoking support, which is available specifically for pregnant women.

How to Cope With Week 7 Symptoms

For nausea:

• Eat small amounts frequently rather than three large meals.
• Keep plain crackers or a dry snack by your bed to eat before you get up.
• Cold foods and strong smells can trigger nausea — stick to bland, room-temperature meals if needed.
• Ginger (in tea, biscuits, or capsules) is commonly used and generally considered safe in pregnancy.

For fatigue:

• Rest whenever you can — early pregnancy tiredness is real and hormone-driven, not laziness.
• Go to bed earlier if it helps, and do not feel guilty about it.
• Light activity such as a short walk can boost energy, but do not push yourself.

For sore breasts:

• A well-fitting, supportive bra — or even a soft sleep bra — can make a noticeable difference.

When to Call Your Midwife or GP

Week 7 is early, before most women have had their booking appointment, so it can feel hard to know where to turn. Contact your GP or the early pregnancy unit (EPU) if you experience:

• Heavy bleeding (heavier than a period)
• One-sided pelvic pain combined with any bleeding
• Severe vomiting where you cannot keep any fluid down for 24 hours or more
• High temperature (38°C or above)

Call 999 or go to A&E if you have severe one-sided pain and feel faint or are collapsing — this could indicate an ectopic pregnancy, which is a medical emergency.

Frequently Asked Questions

The three most important things at week 7 are: continuing your folic acid and vitamin D supplements, avoiding alcohol and high-risk foods, and contacting your GP or midwifery team to get your booking appointment scheduled. Beyond that, rest as much as you need — your body is doing a huge amount of work even if you cannot feel it yet.

Is it normal to have no bump at 7 weeks?

Yes, completely. At seven weeks, your uterus is only about the size of a lemon and sits deep in your pelvis. You are very unlikely to show yet. Any bloating you notice is usually from progesterone slowing your digestion, not from a visible bump. Most first-time pregnancies do not show until around 14–16 weeks.

Can I tell people I'm pregnant at 7 weeks?

This is entirely your choice. Many people prefer to wait until after the 12-week scan when the risk of miscarriage drops significantly, but there is no medical reason you cannot tell whoever you want right now. Some people find that telling close family or a trusted friend early provides valuable support, especially if symptoms are tough.

Speak to your midwife or GP if you have any personal concerns about your pregnancy.

This article is for informational purposes only and does not constitute medical advice.

Related articles:

• Pregnancy Symptoms